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Day 1 Strength & Conditioning (16th-21st Jul)


12 Banded goodmorning

10 Banded squats

10 e/s Banded lateral walks

30 second wall sit


8 E/L Front rack reverse lunges

(1-1:30min rest b/w)


8 e/l Bulgarian split squats (dB or kB)

12 weighted Back extensions


8 Front squats (moderate weight)

10 Lunges (hold one KB)

25 Calf raises (hold weights in both hands)


15 GHD sit-ups

Max L-Sit hold


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